Vitamin K: The Next Super Vitamin!
Do you know someone who experiences digestive problems such as Crohn’s disease or celiac disease? Or maybe osteoporosis, blood clot problems, excessive bruising, or period pain? With all the hype in recent years to get more calcium and vitamin D, keep an eye out for more research and recommendations to get more vitamin K.
How does vitamin K help? Vitamin K is a fat-soluble, anti-inflammatory vitamin that has many health benefits, including aiding in blood clotting, calcium absorption, digestive health, menstrual pain relief, bone strength and integrity and arteries, and brain function. It can help digestive diseases like ulcerative colitis by increasing blood flow and oxygenation of tissues and cells. It helps with heavy menstrual cycles and nosebleeds by helping blood to clot. It helps prevent calcification (arteriosclerosis) and the formation of fatty deposits (atherosclerosis) in the walls of blood vessels, which helps reduce the incidence of heart attacks and strokes. Vitamin K may also help reduce the risk of osteoporosis by reducing osteoclastic activity, which breaks down bone. Increasing your calcium intake is great for building strong bones, but it’s a problem for your arteries, which can become calcified. Taking vitamin K protects the integrity of blood vessel walls from calcification when too much calcium is produced in the body, and may also help with varicose veins.
What is the difference between vitamin K1 and vitamin K2? Of the two vitamin derivatives, vitamin K1 is readily available in the United States without a prescription, and vitamin K2 is available only by prescription. Vitamin K1 is used in babies in many hospitals to prevent bleeding and helps prevent calcification of the arteries and veins, and helps strengthen bones. Vitamin K2 is produced by bacteria in the digestive tract and is often excreted through the body with very little absorption. The human body has the innate ability to convert vitamin K1 to K2.
Where is it located? Vitamin K is available in many foods, especially green leafy vegetables and cruciferous vegetables. In order from highest concentration to lowest: kale, spinach, mustard and collard greens, Swiss chard, turnip greens, parsley, broccoli, cabbage, Brussels sprouts, and romaine lettuce. Vitamin K2 is found in fermented foods and in a popular Japanese breakfast made from fermented soybeans.
How much should you take? Opinions differ on the proper dose if you decide to take a vitamin K supplement. It is important to take vitamin K with fat-soluble foods and along with vitamin D for the most optimal effect. It is recommended to take between 50 and 180 mcg of vitamin K1 daily for adults and sometimes more if dark green leafy vegetables and cruciferous vegetables are not eaten regularly. In general, the Institute of Medicine recommends that men need at least 120 mcg a day and women at least 90 mcg a day. If you are taking prescription anticoagulant and anticoagulant medications, such as warfarin Prayed coumadinor have any other health problems, check with your doctor first before considering vitamin K supplementation.
Vitamin K has many health benefits, and its importance to health is under-publicized, compared to bigger names like vitamin D and calcium. It is readily available and easy to consume, and should be a part of any nutritious diet.